06 Apr 7 Tips to Survive Pregnancy Pain During Coronavirus Lockdown
The world as we currently know it is hard. Life has changed substantially for EVERYONE -in some way or another.
Most workers are now forced to work from home often under circumstances that aren’t ideal. Poor workspace set-ups are making back pain a bigger problem than ever, especially for those who are pregnant during this time.
At CBH we see many pregnant women and understand the aches and pains (often debilitating ) that come with pregnancy and all the changes your body goes through- and that’s just in ‘normal’ life!
So now to add a dose of being essentially house-bound, working from home and an increase in sedentary lifestyles it can be a perfect storm for the pregnant pelvis.
But not to fear, there’s plenty that can be done during this lockdown to ensure further problems don’t occur.
Here are some easy to apply tips to survive pregnancy during this coronavirus lockdown;
1) Keep Moving
Move as much as you can- do make sure you get in your daily exercise outside if you can- a good walk is really great for a pregnant body.
Also make sure you regularly stand/ walk to get a drink, stand to make phone calls, wander around your living space, move as much as you can.
2) Keep your hips higher than your knees
It is important to keep your hips higher than your knees when sitting- particularly in the later stages of pregnancy, but it’s good practice in early pregnancy too.
Avoid slumping back in your chair/ sofa, you can pop a folded towel or cushion under your bottom to raise your hips. It’s also really good practice to sit on a Swiss ball/ birthing ball if you have room in your home.
Standing when working is good too- use the kitchen counter or ironing board to pop your laptop on. Get creative!
Regularly stretch your glutes (your buttock muscles!) and do the cat cow stretch/ mobility. Below are videos to help you out.
Cat Camel/ Cow Stretch:
Seated Glute Stretch:
4) Get on all-fours!
Yep- get back to your roots and get crawling! Spend a few minutes a day on all fours, have a little rest in that position, and a little crawl around- it’s great for allowing your growing bump and your ‘round ligaments’ to have a stretch. It also helps to encourage baby to get in to and stay in the correct position.
5) Stay Hydrated
It’s important for everyone to stay hydrated but particularly during pregnancy when you’re producing so many more fluids and keeping another human hydrated too!
We understand it’s annoying when you have a baby sitting on your bladder, but good hydration is also really important to decrease the chance of getting back pain due to tight dehydrated muscles.
These are hard times, particularly for pregnant women. When we’re stressed and holding tension in our bodies we forget to breathe properly. Set aside a few minutes a day to stop, and breathe. It really will help you in so many ways to get those ribs moving which are being stretched in ways they haven’t before (if you know- you know!).
Breathing also oxygenates your blood, gets your brain ‘switched on’, helps calm your nervous system….and the list goes on.
Try breathing in through your nose for 2 counts and out through your mouth for 4 counts. Concentrating on the counts and the breaths will also help you to switch off from all that is going on, including that long ‘to-do-list’ you have.
7) Sleep Well
Try and get as much sleep as possible. Make sure you use a pregnancy pillow for positioning at night- or at least some normal pillows placed between your knees and ankles to keep your legs parallel and stop your pelvis from tilting.
Try doing your breathing exercises before bed to calm your mind and nervous system. Take a look at our pregnancy sleeping position video below to help you out.
These are just some simple tips to try at home, but please remember we are here to help you. If you need any specific help or advice please do get in touch.
How We Can Help You During This Time…
We are still open and are now offering online Chiropractic consultations for all patients existing and new.
During this consultation, we can assess your movements, run through some tests with you and discuss your diagnosis. We can also go through home care advice and an exercise and rehabilitation regime which focuses on alleviating some of that discomfort/ pain you may be feeling in your body.
We can also assess your new work set-up if you’re now working from home to prevent further problems. Please note that all of our chiropractors specialise in pregnancy and paediatric chiropractic care and can help you during this time.
To book a consultation with one of our chiropractors, give us a call on 07847 202 365 or book a consultation here.
If you’d like to speak to a chiropractor first before a consultation, please call 07847 202 365 also.
Stay Safe x